Nutrition N Nutrition News

Nutrition News
a fresh perspective on health and wellness
February 2016
Energy Bars and Drinks
Is it true that you can exercise longer and harder if you make energy bars or drinks a regular
part of your diet? The answer is no. Energy bars and drinks were originally designed for endurance athletes, such as marathon runners, who needed nonperishable and portable food to take
with them. However, studies have shown that these supplemental food products are no better
for athletes than any other food containing an equal amount of calories and carbohydrate.
Energy bars and drinks are much more costly than other food choices, generally costing between one to two dollars
per serving. In addition, if you do not truly use them as a meal replacement and end up eating other foods, you
may take in too many calories and too much fat. The amount of calories in 5 cups of sliced berries with a small dollop of
whipped cream is approximately the same as the calories in the average energy bar or drink.
If you frequently consume energy bars or drink energy drinks, and also consume other foods that are fortified with vitamins
and minerals, you can run the risk of overdosing on certain vitamins and minerals. Of particular concern are the fat-soluble
vitamins – vitamins A, D, E, and K. Energy bars and drinks also are usually low in fiber and do not contain the antioxidants
found in whole foods. The vitamins and minerals found in these foods do not occur naturally, but instead are added during
processing, and may not absorb as well as those found in whole foods.
Here’s the bottom line: energy bars and drinks are okay for athletes who need a convenient carbohydrate source during
training or an event and for other people who are unable to attain whole foods, such as when traveling. It is always best
to eat whole, healthful foods.
O atmeal- Cho c ol at e S n ac k C ake s
Makes 12 snack cakes, serving size is 1
INGREDIENTS:
1 cup whole wheat pastry flour
¾ cup rolled oats
½ teaspoon baking soda
¼ teaspoon kosher salt
6 tablespoons unsalted butter, softened
¾ cup packed light brown sugar
1 egg white
½ cup unsweetened applesauce
¾ cup semisweet mini chocolate chips
DIRECTIONS:
1. Preheat the oven to 350 degrees F. Line the bottom of a 9-inch square baking pan with a foil strip long enough
to overhang on 2 opposite sides. Spray the foil lightly with cooking spray; set aside.
2. Whisk together the flour, oats, baking soda and salt in a medium bowl; set aside. Whisk the butter, egg, brown
sugar and applesauce in a large bowl until combined. Add the dry ingredients to the wet and mix until barely mixed.
Stir in the chocolate chips.
Nutrition information for 1 serving: Calories 210;
Total fat 10g; Saturated fat 6g; Cholesterol 30mg;
Sodium 105mg; Carbohydrates 31g;
Fiber 2g; Protein 3g.
3. Spread the batter in the prepared baking pan. Bake until the cake is light brown around the edges and a toothpick inserted in the center comes out clean, 25 to 30 minutes. Remove from the oven and let cool on a rack for 15
minutes. Use the foil overhang to lift the cake out of the pan and let cool completely on the rack. Invert onto a plate
and peel the foil off. Re-invert the cake onto a cutting board, cut into 12 pieces and serve.
Sources:
http://www.nutrition411.com/content/energy-bars-and-drinks
http://www.foodnetwork.com/recipes/food-network-kitchens/kids-can-make-oatmeal-chocolate-snack-cakes.html
Photo credit: http://peaceloveorganicmom.com/2013/09/oatmeal-chocolate-chip-cookie-bar-recipe-butterless-egg-free.html